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WODS & News

Friday 180720

A.
Every 3 minutes, for 15 minutes (5 sets), complete:
Pause Front Squat x 3-4 reps @ 3211

Coach Alex’s Notes:
Increase load used last week.

B.
Four sets of:
Row 500m or Run 400m
135/95 pound Shoulder to Overhead x 10 reps
135/95 pound Overhead Walking Lunges x 10 steps
Rest 3 minutes

No Comments

Thursday 180719

A.
Complete the strength portion from Tuesday or Wednesday if you missed it…

Or…

Three rounds, not for time, of:
Russian Twist, 30 reps
Superman Hold, 30 seconds
Pec/Shoulder Stretch (rings), 15 seconds
Inverted Tuck/Pike/Straight, 10 seconds (each position)
Tuck Hold (parallettes), 30 seconds
Bench Dips (knuckles back), 15 reps

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Three sets of:
Row 3000m at 10 seconds slower than 5k PR pace
Rest 3 mins

No Comments

Wednesday 180718

A.
Every 2 minutes, for 8 minutes (4 sets):
Drop to Split x 3 reps

Immediately followed by…

Every 90 seconds, for 15 minutes (10 sets):
Behind the Neck Split Jerk x 1 @ 75%

B.
Complete as many rounds as possible in 8 minutes of:
7/5 Muscle-ups
21 Burpees

Rest until the 12 minute mark, then…

Complete as many rounds as possible in 6 minutes of:
5 Handstand Push-ups
10 Toes-to-bar
30 Double-Unders

No Comments

Tuesday 180717

A.
Every 2 minutes, for 18 minutes (9 sets), complete:
Back Squat
1x5x75%
1x3x80%
1x1x85%
1x5x80%
1x3x85%
1x1x90%
1x5x85%
1x3x90%
1x1x95%

B.
Every 3 minutes, for 30 minutes, complete:
Row x 25/15 calories

No Comments

Monday 180716

A.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 2 reps @ 3111

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 2 reps (pause for 2 seconds in the bottom position after each rep)

B.
Four sets of:
Run 800m at your 1 mile pace
Jog 400m

C.
Four sets of:
Horizontal Ring Row x 8-10 reps @2111
Rest 90 seconds
Handstand Push-ups x 6-10 reps

No Comments